How To Strengthen Your Upper Back And Neck At Home

Strengthen your upper back, fix your poor posture, and eliminate upper back/neck pain at home with these amazing exercises! These 6 exercises will strengthen the muscles in your upper back and neck to help straighten up “hunched over” posture and eliminate back and neck pain. Physical therapist shows you proper performance of each upper back and neck exercise for a stronger, healthier you!

==================================
PRODUCTS USED/MENTIONED IN THIS VIDEO:
==================================

WHY SHOULD I STRENGTHEN MY UPPER BACK?
Are you tired of upper back and neck pain weighing you down? In this video, I’ll show you a variety of effective exercises to strengthen and relieve tension in your upper back and neck. Whether you're battling long hours at the desk or seeking to enhance your posture, these exercises are tailored to help you build resilience and mobility.

WHAT CAUSES MY POOR POSTURE AND NECK PAIN?
Hours spent hunched over screens or engaging in repetitive movements can lead to muscle imbalances and strain in the upper back and neck. Learn why these areas are particularly vulnerable and how targeted exercises can restore balance and function.

WHY IS BAD POSTURE “BAD”?
Poor posture isn't just about slumping shoulders or a curved spine; it can have serious consequences for your overall health. Prolonged periods of sitting with improper posture can lead to muscle imbalances, decreased flexibility, and even structural changes in the spine. Over time, this can progress into chronic neck and back pain, headaches, and diminished lung capacity. However, by incorporating targeted exercises to strengthen the muscles supporting your spine, you can improve your posture and reduce the risk of these issues. Building strength in your upper back and neck not only helps counteract the effects of poor posture, but also improves alignment throughout the day, promoting better overall health and vitality.

HOW TO STRENGTHEN YOUR UPPER BACK
Explore a variety of exercises designed to target key muscle groups in the upper back and neck, promoting stability, mobility, and resilience. From gentle stretches to targeted strengthening moves, this routine offers a holistic approach to enhancing your upper body health.

HOME EXERCISES FOR UPPER BACK AND NECK STRENGTH
Swimmer
Prone T’s
Prone Snow Angels
Wall Angels
Rows
Face Pulls

💬 **Share Your Experience!**
Did you try these exercises? We'd love to hear about your journey to a stronger upper back and neck. Leave your feedback and experiences in the comments below!

👍🏼 **Enjoyed This Video?**
If you found this video helpful, don't forget to hit the thumbs up button! Your support helps others discover this video as well.

✅ **Stay Connected!**
Subscribe to our channel for more empowering videos on health, fitness, and wellness. Hit the subscribe button and ring the bell icon to never miss a new video!

==============================
HAND-PICKED VIDEOS JUST FOR YOU:
==============================

🛑 **DISCLAIMER:**
This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[shaylow]

This is your best video, yet! I rarely ever see this area addressed on fitness videos and it’s so important! Thank you!

[BlueCR]

Thank you! You are the Upper Back Angel! Excellent video! God bless you for your generous help!

[slyvenom]

i usually train with weights, so i thought the swimmer exercise was gonna be useless and silly, but within minutes helped my neckpain greatly, and the exercise proved quite difficult for me. thank you

[Bkberliner]

Great exercises and suggestions !
As always top notch explanations and functionality. Thank you!!

[vivianamalvinasosa]

Thanks for sharing your experience and knowledge! One comment: if your mat is the same colour of your clothes, sometimes it is not clear to see your movements. Cheers from Argentina!

[sunishtha]

Hi Sir
I am from Montreal Canada
A few days ago I saw your tube videos. I subscribed your channel. Actually I have severe neck pain and doctor told in my neck my bones are rubbing each other. It’s C3 C4 C5.
When I saw your videos and I did some exercises it was helpful.
But you have lot of videos of neck pain so if you can please tell me which one is really helpful for me. I am 52 years old. Thank you Sir 🙏🏻

[lwarfield]

Perfect timing!! Im savings this video to use when I workout! Thank you! 👍🏾

[voozzy]

I have just explored you and I want to say thank you and ask a question. How can I create a stretching routine? You have a lot of beneficial stretching videos, for example lower back, hip, upper back etc… how can I combine them ? Or can you suggest me a special video of you that make me feel totally okay about stretching? If there is, please share it with me via this comment. Again, Thank you for sharing this beneficial videos with us 🙂

[ByDesign]

Saving/sharing this one! Thnx lot! 👍👍👍👍👍

[simplysimulator]

Great video clear and easy to follow thanks for all of the tremendous advice - I need to work on the fourth exercise (arms up on the wall) as both of my wrists will not touch the wall in that posture yet.

[gabyramos]

Jared this video was a God sent! Computer work life takes a toll🤪 with rounding shoulders. TYSM

[karmuchi]

Thank you for the video.Can we do this excercise with disc bulge back pain and sciatica nerve pain??

[giraffe]

i have a loose rotator cuff, are there excercises i can do that are less impact on my shoulder?

[mateja__]

hey, can i do in do morning stretching upper/lower back and evening strenghtening every day?

[wiz]

Hi, thank you! Do I have to do all 6 exercises if I have upper back/neck pain or is it better to start slowly?

[inthemystery]

Are these okay for someone that has bulging discs? They seem great! Thank you

[champicagunasekera]

I have cervical stenosis c5 c6 c7. Are these movements ok to do? I want to do these great exercises as i need to keep my posture correct.
Thank you so much.

[cpzhivt]

Good day! I have a consequences of perinatal myelopathy of the lumbar spine. Can I improve my walking by physical exercise?

[tage]

One question - when to stretch and when to strengthen these muscles? I mean after how many days of stretching routines, one should strengthen neck and back muscles?

[martagoebiewska]

When I try these exercise, i feel pein in lower part back/lumbar section. This is wrong?